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Roasted Swordfish & Broccoli Rabe with Piccata Butter
Roasted Swordfish & Broccoli Rabe with Piccata Butter
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From: EatingWell Magazine, January/February 2017
A compound butter made with capers, lemon, garlic and parsley punches up this quick and healthy fish dinner recipe.
- By: Carolyn Casner EatingWell Recipe Developer & Tester
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 2 8-to-10-ounce swordfish or halibut steaks (see Tip), cut in half and patted dry
- 2 tablespoons extra-virgin olive oil, divided
- 1 teaspoon coarsely cracked mixed peppercorns, divided
- ½ teaspoon salt, divided
- 1 bunch broccoli rabe (about 1 pound), tough stems trimmed
- 3 tablespoons unsalted butter, softened
- Zest of 1 lemon
- 1 medium clove garlic, minced
- 2 teaspoons capers, rinsed and chopped
- 1 teaspoon finely chopped fresh parsley
Preparation
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Prep
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Ready In
- Place a large rimmed baking sheet in the oven and preheat to 400°F.
- Rub both sides of fish with 1 tablespoon oil; season with ¾ teaspoon pepper and ¼ teaspoon salt.
- Combine broccoli rabe, the remaining 1 tablespoon oil and ¼ teaspoon each salt and pepper in a large bowl. Massage the broccoli rabe until evenly coated.
- Place the fish and broccoli rabe on the hot baking sheet. Roast until the fish is just cooked through and the broccoli rabe is tender, 8 to 10 minutes.
- Meanwhile, mix butter, lemon zest, garlic, capers and parsley in a small bowl.
- To serve, toss half the piccata butter with the broccoli rabe and dollop the rest on the fish.
- Tips: Swordfish populations have increased to a more sustainable level—choose handline- or harpoon-caught from the North Atlantic and Eastern Pacific. Swordfish is high in mercury, so it's best to eat it only occasionally. Women who may become pregnant, breast-feeding mothers and young children should avoid swordfish. Halibut is a good alternative.
- Serving size: 3 oz. fish & ⅔ cup broccoli rabe each
- Per serving: 318 calories; 22 g fat(8 g sat); 0 g fiber; 6 g carbohydrates; 24 g protein; 3 mcg folate; 87 mg cholesterol; 1 g sugars; 0 g added sugars; 7,736 IU vitamin A; 108 mg vitamin C; 66 mg calcium; 1 mg iron; 421 mg sodium; 425 mg potassium
- Nutrition Bonus: Vitamin C (180% daily value), Vitamin A (155% dv)
- Carbohydrate Servings: ½
- Exchanges: 1 vegetable, 3 lean meat, 3 fat
